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13
01
2020

CrossFit SFS: Capital Fitness Challenge

By Scotty 0

Only a few spots left for some divisions of the 2020 Capital Fitness Challenge

Don’t forget winners will punch a ticket to the AFFF National Final and then they are 1 in 10-12 chance of representing Australia at the IF3.

Who wouldn’t love to wear the Green and Gold?

Click here to Register : sign me up

CrossFit SFS – Workout of the day

Warm-up

3 rounds:
60 sec on a machine of your choice (increasing intensity each round)
5 x 1 Slow Dip & Drive + 1 Push Press*
15 x Hollow Rocks
5 x Kick up to handstand/ 2-3 x Wall Climbs/ 20 x Shoulder Taps (top of push-up)

*For slow dip & drive + push press: perform 1 slow and controlled dip and drive only, reset and perform 1 full rep of push press. This is 1 rep

Strength

Push Press (5 x 3)

Gymnastics

Toes-To-Bar (max reps)

1 x max set for your testing today

If you scale be sure to right what you did for the retest in 6 weeks

Metcon – (35-50 mins):

For time:
21 Power Cleans (63/43kg)
21 HSPU
15 Power Cleans (63/43kg)
30 Push-ups
9 Power Cleans (63/43kg)
27 Bar Facing Burpees
Time cap: 15 minutes

Metcon (No Measure)
3 x 8 Bent over DB row
s/s
3 x 8 rear delt flyes

3 x 15 Banded Tricep Extension
s/s
3 x 8 ea DB bicep curl

author: Scotty

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